CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 10-16-2012, 11:44 AM   #1
Aaron Herzog
Member Aaron Herzog is offline
 
Profile:
Join Date: Oct 2009
Location: Madison  WI
Posts: 46
Wendler 5-3-1, deload, and mobility work

For those of you doing Wendler, what do you do with your mobility work during deload weeks.

I have two conflicting gut feelings
1) I have extra time since I'm not lifting as much, so I should do more mobility work.
2) The purpose of the deload is to let my body recover and decondition, so I should do less mobility work, to give my muscles the break.

What do others do?

My current mobility looks like foam rolling pre workout and then 30-45 minutes of T-Spine, Shoulder, Hip/Hammy, and Ankle mobilization or stretches before going to bed.
  Reply With Quote
Old 10-16-2012, 01:21 PM   #2
Sean Dunston
Affiliate Sean Dunston is offline
 
Sean Dunston's Avatar
 
Profile:
Join Date: Sep 2007
Location: Alexandria  VA
Posts: 5,759
Re: Wendler 5-3-1, deload, and mobility work

your mobility work should not cause you problems with your Wendler 5/3/1 strength work.
__________________
Mount Vernon CrossFit, Owner
USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit
  Reply With Quote
Old 10-16-2012, 03:36 PM   #3
Aaron Herzog
Member Aaron Herzog is offline
 
Profile:
Join Date: Oct 2009
Location: Madison  WI
Posts: 46
Re: Wendler 5-3-1, deload, and mobility work

Sean, I'm wondering if should I do more, less, the same amount, or doesnt it really matter.

Judging by your response, I would lean towards doesn't really matter.
  Reply With Quote
Old 10-16-2012, 08:34 PM   #4
Clint Harris
Member Clint Harris is offline
 
Clint Harris's Avatar
 
Profile:
Join Date: Feb 2012
Location: Atlanta  GA
Posts: 815
Re: Wendler 5-3-1, deload, and mobility work

I would think that it is all time dependent - can you spend another 20 or so minutes at the gym mobilizing ? If so, do it. I'm not sure that there is such a thing as too much - perhaps - but considering the amount of time we spend each day not mobilizing, then can you do it too much? There may be a period of diminishing returns if you do the same thing over and over though. I don't think it's all that unusual to "mobilize" twice or more a day. For instance, I do some rolling in the morning to hit some of those tweaky spots from the day before; then some more when before/after I workout; and then other times when it strikes me to do so. Often it's just one body part here and there too. e.g. like roll the calf, or stretch the hammys, or lacrose ball the bottom of my feet while I watch TV (love that). I'll also do stretches too.

What is your "mobilizing" anyway ? Are you working on weak areas or just doing the same stuff over and over? Perhaps every deload you could do a test/retest scenario where you mix it up. E.g. Cycle 1 you work on ankle mobility and "maintenance". Then in that deload week, you test your ankles and either keep working that weak spot, or, find another weakness to hit up on the next cycle - like shoulders etc. Just a thought.

The one thing I've always wondered for Wendler deload is assistance work. I can't tell what to do with the deload week. e.g. If we do "boring but big" where we have the 5x10 burn out sets to do .... so do we do these on in Wave 4 too ?
Do you do assistance work with Wendler ? If so, what do you do for that on the deload week ?

Cheers
  Reply With Quote
Old 10-17-2012, 08:56 AM   #5
Aaron Herzog
Member Aaron Herzog is offline
 
Profile:
Join Date: Oct 2009
Location: Madison  WI
Posts: 46
Re: Wendler 5-3-1, deload, and mobility work

Clint,
I drop all assistance work except for back work, since they major lift really don't hit the back much. I do drop the weight on those to about 1/2 and stick with 5 sets.
  Reply With Quote
Old 10-17-2012, 09:45 AM   #6
Jesse Martin
Member Jesse Martin is offline
 
Profile:
Join Date: Sep 2012
Location: Moscow  PA
Posts: 218
Re: Wendler 5-3-1, deload, and mobility work

Mobility work should not be taxing in anyway that you would need to deload from it.
  Reply With Quote
Old 10-22-2012, 11:01 AM   #7
Sean Dunston
Affiliate Sean Dunston is offline
 
Sean Dunston's Avatar
 
Profile:
Join Date: Sep 2007
Location: Alexandria  VA
Posts: 5,759
Re: Wendler 5-3-1, deload, and mobility work

Quote:
Originally Posted by Aaron Herzog View Post
Sean, I'm wondering if should I do more, less, the same amount, or doesnt it really matter.

Judging by your response, I would lean towards doesn't really matter.
Quote:
Originally Posted by Clint Harris View Post
I would think that it is all time dependent - can you spend another 20 or so minutes at the gym mobilizing ? If so, do it. I'm not sure that there is such a thing as too much - perhaps - but considering the amount of time we spend each day not mobilizing, then can you do it too much? There may be a period of diminishing returns if you do the same thing over and over though. I don't think it's all that unusual to "mobilize" twice or more a day. For instance, I do some rolling in the morning to hit some of those tweaky spots from the day before; then some more when before/after I workout; and then other times when it strikes me to do so. Often it's just one body part here and there too. e.g. like roll the calf, or stretch the hammys, or lacrose ball the bottom of my feet while I watch TV (love that). I'll also do stretches too.

What is your "mobilizing" anyway ? Are you working on weak areas or just doing the same stuff over and over? Perhaps every deload you could do a test/retest scenario where you mix it up. E.g. Cycle 1 you work on ankle mobility and "maintenance". Then in that deload week, you test your ankles and either keep working that weak spot, or, find another weakness to hit up on the next cycle - like shoulders etc. Just a thought.

The one thing I've always wondered for Wendler deload is assistance work. I can't tell what to do with the deload week. e.g. If we do "boring but big" where we have the 5x10 burn out sets to do .... so do we do these on in Wave 4 too ?
Do you do assistance work with Wendler ? If so, what do you do for that on the deload week ?

Cheers
Quote:
Originally Posted by Aaron Herzog View Post
Clint,
I drop all assistance work except for back work, since they major lift really don't hit the back much. I do drop the weight on those to about 1/2 and stick with 5 sets.
Right - it shouldn't matter.
I can't imagine that even doing a little extra mobility work - because you have extra time - would matter unless you are putting in some serious time (2 hours) on mobility stuff.

When I program 5/3/1 for clients, I do not program accessory work on the deload weeks.
__________________
Mount Vernon CrossFit, Owner
USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit
  Reply With Quote
Old 10-22-2012, 11:37 AM   #8
Brian Strump
Affiliate Brian Strump is offline
 
Brian Strump's Avatar
 
Profile:
Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,619
Re: Wendler 5-3-1, deload, and mobility work

If you need to put in that much time on mobility each day (45+mins), then you are not fixing the perceived problems.

More and more mobility work only helps if you have a MOBILITY problem.

If you always feel "tight" despite all the work you are putting in with mobility, I would guess that mobility is not necessarily your issue.

Why do you do some much mobility work? What "feels" tight.
__________________
Brian Strump, D.C., FMS, NKT
www.crossfitsteelecreek.com/
  Reply With Quote
Old 10-22-2012, 03:30 PM   #9
Tommy Santos
Member Tommy Santos is offline
 
Profile:
Join Date: May 2012
Location: San Francisco  CA
Posts: 32
Re: Wendler 5-3-1, deload, and mobility work

As far as corrective exercise and mobility at my gym, we stop all exercise until these things are corrected. What good is it to keep bench pressing if your shoulder mobility is awful, your chest is over active and an antagonist isn't firing. Need to correct before anything. Hope this helps.
__________________
PES, MMACS, NASM- CPT, TRX STC, KB Athletics L1
82D Veteran, White Belt (III) Brazilian Jiu Jitsu

Last edited by Tommy Santos : 10-22-2012 at 03:31 PM. Reason: Typo
  Reply With Quote
Old 10-23-2012, 08:37 AM   #10
Aaron Herzog
Member Aaron Herzog is offline
 
Profile:
Join Date: Oct 2009
Location: Madison  WI
Posts: 46
Re: Wendler 5-3-1, deload, and mobility work

Quote:
Originally Posted by Brian Strump View Post
If you need to put in that much time on mobility each day (45+mins), then you are not fixing the perceived problems.

More and more mobility work only helps if you have a MOBILITY problem.

If you always feel "tight" despite all the work you are putting in with mobility, I would guess that mobility is not necessarily your issue.

Why do you do some much mobility work? What "feels" tight.
Quote:
Originally Posted by Tommy Santos View Post
As far as corrective exercise and mobility at my gym, we stop all exercise until these things are corrected. What good is it to keep bench pressing if your shoulder mobility is awful, your chest is over active and an antagonist isn't firing. Need to correct before anything. Hope this helps.
Brian and Tommy,
Thanks for the help. My mobility is not terrible, but it could be better. T-spine and shoulder are fine. My main problem is hip mobility at the bottom of the squat. I have been working on a *ss to grass squat and my hips for a lack of better term "lock up" when I get about an inch below parallel and I cant descend any further. I sit in an office chair 8 hours a day, so I was thinking adding in more mobility might help, but perhaps I just need to add different mobility.

My current MOB work looks like

4-5 times a week.
1) Foam roll the entire legs on a 4" PVC roller
2) Couch Stretch 2 minutes each leg
3) Static Hammy Stretches (touch my toes with bent knees, Lock the lower back, and then work on straightening the knees)
4) Alternate days of external and internal rotated stretches, where I flex in or out of hip extension or flexion with the leg either in external or internal rotation.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Should I reset/deload my DL? Chris Girgis Exercises 4 02-15-2012 08:32 PM
Mobility Work with Iron Woody Bands Philip O'Brien Injuries 6 02-04-2012 04:02 PM
what lb resistance band for mobility wod work? Lee Hill Equipment 2 02-19-2011 07:59 AM
New wendler work Richard Macaulay Fitness 0 12-21-2010 10:31 AM
mobility work. need advice Brad Carney Health and Medical Issues 6 06-01-2010 09:23 AM


All times are GMT -7. The time now is 10:29 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.